Lean meats and poultry, fish, eggs, tofu, nuts and seeds: our body uses the protein we eat to make specialised chemicals such as haemoglobin and adrenalin. Protein also builds, maintains, and repairs the tissues in our body. Muscles and organs (such as your heart) are made of protein.

Vegetables, legumes and beans: vegetables should make up a large part of your daily food intake and should be encouraged at every meal (including snack times). They provide vitamins, minerals, dietary fibre and phytonutrients (nutrients naturally present in plants) to help your body stay healthy.

Our top 10 menu list:

Double decker sandwich

Junior school wrap – the perfect size for a child in the younger years!

Sushi bread sandwiches – made by flattening the bread and rolling it up.